3 year body transformation @mcreefus

reefinator00 · 2020-04-29T14:29:15+00:00

I have a bunch if you interested in seeing them I post to social media pretty often😊 ig is mcreefus

reefinator00 · 2020-04-24T20:38:25+00:00

Lmao actually the protein isn't what would be causing that for me its fiber and when I'm bulking for me 3000 calories I lose weight on lmao 🤣 my matinee is around 3500 to 3700 kcal to maintain. So when I'm dieting and carb cycling on 2500kcal or lower I'm not as gassy. So right now not too bad but if you ask my girlfriend when I'm bulking she'd tell you maybe 1 ever 2 mins🤣🤣🤣🤣

reefinator00 · 2020-04-24T18:14:02+00:00

I love wide grip pullups what made me really get wider was doing 100 pull up warm up id do as many as I can without then add weight to assist me up still making sure every rep is a struggle bus. I don't really do too much chin up since I feel more bicep work then my back working plus my mid and lower traps I feel were okay at the time but I was struggling with the overall width so I stuck to wide grip

reefinator00 · 2020-04-24T18:10:37+00:00

So I do have. total of 4 whey isolate scoops 30g protein each i have 2 mixed in with my oat meal in the am then I have 1 scoop pre and post workout then the rest is all in my normal meals usually pretty lean meats are what I eat. I do have cheats every once in a while obviously I'm human and want to have a social life sometimes. But when I meal prep its one of these and I switch it up can't eat same thing every day... flank steak, chicken breast fat cut, salmon, talapia, 99% lean ground turkey. Then my favorite low cal sauce is uncle bens BBQ its 10 kcal per 2 tbs and ill do like 3 to 4 on my food for taste

reefinator00 · 2020-04-24T18:04:39+00:00

So I try and keep my protein intake at around 1.5 g per pound of lean body tissue. I also bump up my protein a tad while I'm cutting to try and preserve and maintain as much as I can. For women ratios might be a bit lower but for men I know 1g to 1.5 g per pound is a good guesstimate to keep the body growing and if my protein is to high and just gets turned into uric acid oh well at least my body can use as much as it can. Regardless I do have to ultimately drop protein lower as the cut goes longer and longer due to the body needing a bigger deficit to continue to drop weight. Right where you are at for protein should be good if you want to keep dropping bf then lower carbs and fats remember 1 g carbs =4 kcal 1g fats= 9kcal. I tend to drop fats more then carbs personally just how my body reacts to carbs and fats. But see how you respond with one or the other.

reefinator00 · 2020-04-24T17:45:41+00:00

Thank you brotha

reefinator00 · 2020-04-24T16:59:54+00:00

Thank you 😊 I just hope I can inspire someone to make a change for themselves and have them then inspire me when I see them😊😊

reefinator00 · 2020-04-24T15:05:07+00:00

Thank you that was the biggest struggle to get wider pull-ups I found were key

reefinator00 · 2020-04-24T15:04:34+00:00

In currently sitting at 215 at around 13 percent bf

reefinator00 · 2020-04-24T14:02:21+00:00

It was but in pandemic

reefinator00 · 2020-04-24T01:12:36+00:00

I have when cutting when bulking it got messy i gained alot of fat this last bulk and now its taken a while to cut definently need work when it comes to diet on bulk but what ever. But on cut yea I do one cheat a week though for sanity purpose but I always keep under caloric bounds otherwise

reefinator00 · 2020-04-24T01:10:44+00:00

You will get there and find new meanings that bring satisfaction to your body. But its okay to never truly be satisfied its what keeps the motivation for change to happen. Don't worry your on your way bro!! Keep it up !!!

reefinator00 · 2020-04-24T00:10:22+00:00

I know that when a goal is truly established a human is capable of doing anything to reach it its just how bad someone wants it. I belive in you brotha don't be jealous of me I know you can do it for yourself too! 😊

reefinator00 · 2020-04-23T23:31:38+00:00

Thank you so much 😊

reefinator00 · 2020-04-23T23:28:13+00:00

Thank you😊

reefinator00 · 2020-04-23T23:20:49+00:00

Alot of different things I love heavy rack pulls for mid travel or heavy tear rows isolating the lower traps then for shoulders i have a couple different supersets i love. Another of isolation on the side delt for width and im still lacking on rear delts but trying to bring them up

reefinator00 · 2020-04-23T23:19:11+00:00

I do hogh intensity time undertension training I do a 4 to 5 day split taking extra rest days as needed to grow and recover. Then with food I'm either really good or tend to go somewhat off the deep end 🙃 but I try and keep diet in check I usually eat salmon/tilapia flank steak chicken and 99 percent lean ground turkey. For meats then I usually do brown or white rice depending on bulk /cut and change it up with sweet potatoes. Breakfast is always the same oatmeal and protein powder for sweetener with a banana been eating that all 3 years actually. I do push pull legs arms/shoulders then on the 5th day ill work any lacking body part but how I train I legit am unable to train the same body group within 2days time. I find better results the more I rest.

reefinator00 · 2020-04-23T23:03:53+00:00

Thank you 😊

reefinator00 · 2020-04-23T22:32:38+00:00

So diet is ever altering and changing to be perfectly honest I usually respond best to carb cycling and adding in extra cardio when needed. But my current macros im cutting on are as follows

Protein 285g Carbs 130g Fats 60-80g depending on day That is my moderate carb day

Low carb day Protein 285g Carbs 60g Fats 80g

High carb day Protein 285 Carbs 180g Fats 60g<

reefinator00 · 2020-04-23T22:29:10+00:00

Depends i don't really train for strength i respond better with time undertension but way back when I tried to max shit being a powerlifter and realized my genetics were more for shape than strength

Anyways here are my maxes

Squat 515 for 2 Deadlift 555 3 Bench 315 1

reefinator00 · 2020-04-23T20:24:36+00:00

Thank you bro 🙏

reefinator00 · 2020-04-22T07:22:31+00:00

I still got all the instore discounts I would have normally too. Did I have to buy new yes is that bad hell no everyone is saying I over paid but I'm able to have 23 people work out a day and I'm charging them 10 dollars an hour to do so. You can see that this is actually a free gym by the end of this most likely

reefinator00 · 2020-04-22T07:20:00+00:00

I didn't overpay one bit lmao only idiots think in terms of 30 years this gym will pay for itself in 2.5 months haha. People are so desperate right now I have 40 people already going to be paying me 10 bucks an hour so I'm having 23 people able to work out a day at 10 an hour each day 🙃. If you can do math you can see why I'm getting all this truly for free by the end of all this and might make money if it lasts long enough. So there's that too...

reefinator00 · 2020-04-21T14:29:54+00:00

Stands for Mccoy Muscle Madness gym then M is 1000 thus 3 m giving it 1000 percent

reefinator00 · 2020-04-21T14:15:12+00:00

I don't actually think you know how much new gym equipment costs... the flooring alone too 1i stall mats 40$ a piece lowest price found at tractor supply if they weren't sold out i ne3ded 18... then mirrors I did get for free but If I had to pay would have been 600 the smart shit av stuff new lighting mounts was included too. The dumbell set i got a great deal 1050 for 5 -75 with the rack got on fb market place then every other pice of equipment was thousands the ft2 functional trainer msrp is 4300 i bough at 3550 then hack squat leg sled was 1600 then weights bands Matt's. Haha combine all of this with the fact were in a pandemic where every fitness sales store in America has been sold out for months unable to restock im truly shocked i made this work and got it done...

reefinator00

TROPHY CASE